(1)例图中深红部分为主要训练肌肉,浅红部分为协同训练肌肉 (2)动作分为“杠铃”,“哑铃”,“器械”,“无器械”四个部分 - 杠铃 -杠铃深蹲 - Barbell squat GIF 杠铃前蹲 - Barbell front squat GIF 杠铃弓步下蹲 - Barbell lunge GIF 宽站距深蹲 - Wide stance barbell squat GIF - 哑铃 -哑铃弓步下蹲 - Dumbbell lunge GIF 保加利亚深蹲 - Bulgarian split squat GIF 哑铃上跨步 - Dumbbell step up GIF 哑铃提踵 - Dumbbell calf raise GIF 哑铃深蹲 - Dumbbell squat GIF 哑铃硬拉 - Dumbbell deadlift 壶铃摆动 - Kettlebell swing GIF - 器械 -腿举 - Leg press GIF 坐姿腿屈伸 - Leg extension GIF 坐姿小腿提踵 - Machine seated calf raise GIF 坐姿腿弯举 - Seated leg curl GIF 站姿提踵 - Standing calf raise GIF 俯卧后屈腿 - Lying leg curl GIF 哈克深蹲 - Hack squat - 无器械 - 自重深蹲 - Bodyweight squat GIF |
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